Posts filed under 'General'
Have you ever felt bloated after drinking milk? Does your stomach feel uncomfortable after having yogurt?
I have. For a long time, I wanted to believe that I wasn’t like the other 90% of Asian Americans who are lactose intolerant, meaning unable to fully digest the lactose enzymes found in milk and dairy products. I kept consuming skim milk, yogurt, and cheeses so that I could get the adequate amounts of calcium and vitamin D in my diet.
But recently, I found myself having digestive problems. So what did I do? I experimented. I included foods (1% milk and low-fat yogurt) that I thought would cause symptoms and nonetheless, they did.
So my solution was to not completely rid my diet of dairy, but slowly wean myself off of it in the afternoon and evening. I have cereal with 1% milk in the evening and my coffee with soymilk. If I feel like diary in the afternoon or evening, I choose unsweetened soymilk as my beverage. I also take a multivitamin to get my recommended levels of calcium and vitamin D.
Take-home message: Pay attention to your body and your reaction to certain foods. Many digestive problems, like lactose intolerance, Celiac Disease, or Irritable Bowel Syndrome can be managed with the proper diet.
Lauren
May 12th, 2009
Morgan wrote on February 3rd, 2009:
“I LOVE sugar. Is it ”cheating” to eat candy/snacks made from organic sugar cane juice? What are the biggest differences between processed sugar and sugar cane juice. Any thoughts on carob and unsweetened cocoa?”
Organic sugar cane juice will provide you with the same amount of calories as regular white table sugar. The only difference is in the processing. Unlike refined sugar, cane juice retains more of the nutrients (i.e., riboflavin) found in the sugar cane when compared to processed sugar. So if you are concerned about calorie content, I would recommend either cutting the sugar content in your baked goods or substituting healthier ingredients, like increasing yogurt or fruit in the recipe.
Lastly, carob can be used as an alternative than chocolate. It is free from caffeine and theobromine, which are stimulants found in chocolate. It is also naturally sweet so many carob products have less sugar than chocolate. However, just as with most sweets, it should be eaten in moderation with a balanced diet.
Lauren
February 8th, 2009
Matt wrote on February 3rd, 2009:
“What is the difference between “sugars” and “sugar alcohol” on the nutrition panel of packaged products?”
When I think of sugar alcohols the first thing that comes to mind is gum. Sugar alcohols are neither sugars or alcohols. They are carbohydrates with a chemical structure that closely resembles sugar and alcohol, but do not contain ethanol. They are incompletely absorbed and metabolized by the body, and thus contribute fewer calories than most sugars. Their calorie content ranges from 0-3 calories per gram compared to 4 calories per gram for sucrose or other table sugars (International Food Information Council, 2008).
Commonly used sugar alcohols include: sorbitol, mannitol, xylitol, maltitol, maltitol syrup, and lactitol. They are also used as an ingredient in some diabetic foods as they may help regulate blood glucose levels better.
Lauren
February 3rd, 2009
I get up at 5am to jump into a cold, uninviting pool. I wonder what I’m doing instead of sleeping in my nice, warm bed.
Yesterday, I got my cholesterol tested, the 4th test in 2 years. I’m nervous for the results. I promise I’m not a hypochondriac, I just fear a genetic predisposition to high cholesterol and heart disease. So I take precautions. I eat right. I maintain my weight +/- 5lbs. I exercise. I try to control my stress. I surround myself with inspiring, loving people.
For the past 2 months, I have worked in the hospital. This experience gives me great perspective on life - how short it is, how you have the power to prevent heart disease, diabetes, and some cancers. As depressing as acute or sub-acute settings may be, I believe it gives me the driving force to promote prevention. To be a role model for others. To show that despite unfortunate genes, you can beat the odds.Imagine all the daughters who have mothers who fought breast cancer or sons who fathers passed away at an early age. Science is still evolving, but from my studies I have found that preventing illness through proper diet and exercise has more power than your genes. Maybe, it’s just being hopeful, or maybe we’ll find in years to come that the children who are developing diabetes is due more to the environment than their chromosomes.
So that’s why I get up in the morning and jump into a pool. That’s why I walk a few blocks to the farmer’s market and buy fresh produce and vegetables. I want to be happy and I want to live. What are your reasons for a healthy life?
Lauren
October 23rd, 2008
I have never endured so much physical pain in my life. I think running is probably one of the most difficult sports, especially if you have spent most of your life in the water…
This is my story. Two months ago, I decided to sign up for the Westchester Triathlon in attempts to overcome physical and mental challenges surrounding endurance sports. It is an Olympic distance event which includes a .92mi (1.5k) swim, a 24.8mi (40k) bike, and a 6.2mi (10k) run.
Now, 2 months later, I have started on the grueling path towards training for this event. I bought a road bike and slowly but surely, learned how to use clip-in pedals. I recently surpassed the challenge of reaching for my water bottle while riding and I can now ride safely in the streets amongst the fearless taxi drivers. I may sound pathetic, but I am extremely nervous when it comes to coordination and wheels (#1 challenge). Then, I began swimming with the Columbia University’s Triathlon Team to build up my aerobic capacity and overall fitness (#2 challenge). The last piece of this puzzle is running, which brings me to to the beginning of this blog. I am by no means a runner. I am not built as a runner. I am 5 foot 8 and weigh roughly 135 pounds. I am top-heavy with broad shoulders and flat feet. I notice the difference in my stride and I feel the physical pain every time I set foot on the pavement (#3 challenge).
So why do this? Why put myself through this pain and misery? Why should I lose sleep over training? Because I want to. Because I think everyone needs challenges in their lives, let it be academic, career, or physically-related, we need to shoot for them when we have the resources and can make the time. And time is such a tricky part of our society. Everyone feels rushed for time, but where exactly is all our time going? According to recent studies, we spend less time cooking and preparing meals and more time watching television (and surfing the net). So how about we try to change these statistics? Let’s try to go back to the kitchen, go back outside, and go back to our lives before these advances in technology.
This is my challenge. What is yours?
Lauren
July 6th, 2008
Apples are pretty expensive here…and so is the lettuce. How am I supposed to survive living in this city? More importantly, eating in this city?
It has been about 3 weeks since I packed my bags and left beautiful California. The transition to New York was tough at first. Everything seemed to take longer…from going to the grocery store to traveling 1 mile on the subway. But I think I’ve done a pretty good job acclimating to my surroundings. Here is how I tackled some of my “health” obstacles.
Eating: It is very tempting to eat out all the time, especially with delicious and convenient restaurants nearby. Here are some tips for tackling the food environment:
- Try to have less than 3 meals (lunch included!) out/week to save money and limit portion sizes
- Buy fresh fruit and vegetables for a quick snack
- Make extra portions for dinner & refrigerate the left-overs for an easy meal the next day
Activity: There are no more outdoor pools and my tan is slowly fading. Here are some tips for staying fit:
- Schedule a work-out and make it a priority
- Grab a friend for company
- 5-6 days/week of some form of physical activity - jogging, gardening, swimming, cycling, etc.
Goals:
- Stay within 5 lbs of my normal weight
- Look and feel good
- Reduce stress
Lauren
September 22nd, 2007
Have you heard the new ads on TV about a new weight loss drug? Have you wondered what was so special about this one compared to countless others? I have. So here is some information I found on the new Alli.
According to Dr. Joanne Manson, Alli is an over-the-counter version of a prescription drug called Orlistat. It works by blocking the absorption of some of the fat you eat. People who ate a low-fat diet and took Alli lost about 50% more weight than those who only cut calories. BUT, Manson states, that she would ONLY recommend Alli to obese patients who have struggled for years to lose weight and have a condition like diabetes.
Side effects: Diarrhea and even anal leakage. And they can worsen if you didn’t follow the low-fat diet.
Take-home point: Alli is NOT a substitute for smart eating and exercise - you still need to do both or you’ll likely gain weight after going off of it. But if your doctor thinks medication is necessary, then it might be worth a try.
Lauren
July 20th, 2007
Two things I love about summer - fresh-picked fruit and sunshine. The outdoors are amazing. Take some time to enjoy the fresh air. My sister started to go on walks after dinner to help digest her meal. My brother takes bike rides in Marin. I’ve switched from running to swimming in preparation for the Trans Tahoe Relay in 2 weeks AND I’ve improved my diet!
Breakfast: I’ve dropped the sugary granola cereal in the morning for Barbara’s Multigrain Shredded Spoonfuls. It’s delicious with 1% milk and topped with some fresh blueberries and strawberries. Other ideas: A slice of whole wheat bread with non-hydrogenated peanut butter. I like Trader Joe’s Organic Peanut Butter…you keep it in the fridge and it doesn’t get chunky! If I’m running late, I’ll grab a pear or banana and a small snack for later.
Snacks: I’ve started buying Cliff Bar’s new line of Z Bar’s for kids (you can find them at Trader Joe’s or Target). It is a great snack right before I work out and only packs 130 calories per bar. Other ideas: Peanut butter and apple slices, carrots, or roasted almonds.
Lunch: I typically make a sandwich. I like whole wheat pita with turkey and salsa, chicken breast sandwiches with tomatoes and lettuce, or an all-vegetarian sandwich with avocado and sprouts. I also include a small fruit and some tortilla chips on the side. 
Dinner: FISH, FISH, FISH. I started buying Marinated Ahi Tuna or Mahi Mahi from Trader Joe’s and baking one fillet and freezing the other. I eat it over a bed of lettuce and tomatoes or with cous cous and a side of broccoli and tomato salad. I try not to eat fish more than 3X week. So the other nights I have chicken or I make an all-vegetarian meal.
Treats: 1% vanilla yogurt with sliced banana, oats, and raisins. For a quick chocolate fix, I break off 2 small squares of dark, dark chocolate. I also like all-fruit popsicles.
The results: In the last 2-3 weeks, I’ve dropped 4 pounds. Yes, it’s true. Maybe it’s the extra water…maybe it was increasing my exercise by a significiant amount or MAYBE it was combining a healthier diet WITH activity. Either way, I’m trying to cut the calories from alcohol and refined sugars and increase nutrient-rich foods. AND…I’m sleeping better.
Lauren
July 10th, 2007
Running is my therapy. It is my time to let go. I take in the scenery and relieve all the stress in my body.
The other day I ran on Lake Street in San Francisco and I was admiring all the houses with huge bay windows. On my run, I thought that I would love to someday own such a beautiful house with a gorgeous view of the bay. I also thought if that is something that I truly want, that I MUST stay fit.
Why? Because at some point in my life, I want to have kids. I want to be able to really appreciate the life I have built for myself and those around me. I DO NOT want to be in bad health. I DO NOT want to rely on medication. I DO want to be active. I DO want to set a good example. I DO want to see my family and those around me grow old. THIS is my motivation for running or exercising in general.
Thirty mintues of exercise per day is not difficult to fit in your daily routine. If you make an effort to set aside time towards yourself and your body, the benefits will be far greater than a nice slim figure. I truely believe this.
Lauren’s Weekly Exercise Plan:
Monday: 30 minute run
Tuesday: 40 minute run (with sprints)
Wednesday: 30 minute cycle or 45 minute swim
Thursday: 40 minute run
Friday: 30 minute run or 1 hour swim
Saturday: 30 minute run or 1 hour swim
Sunday: rest
What is your plan?
Lauren
June 29th, 2007
It’s been about 3 weeks since I wrote, “Am I FAT?” I got many comments about the entry…mainly from people who can sympathize with the feeling (and I know there are many out there).
In the past few weeks, I have transformed myself. I stopped trying to find excuses for not exercising and started a new program. I run about 3-4x week, cycle 1-2x week, and swim 2x week. I try to get AT LEAST 30 minutes of high intensity exercise in per day with 1-2 days of rest a week.
But what about the weight? It really hasn’t changed that much. I realize my muscles are adapting to the new forms of exercise and I’m most likely burning away some fat and building lean muscle (which is great!). I eat about the same diet, but recently I’ve been craving more carbohydrates and sweets. I’m learning to LISTEN to my hunger cues instead of just feeding it when I’m bored, anxious, or stressed. I drink WATER instead of juice. One cup of coffee in the morning. Breakfast everyday.
My ultimate goal: To shed my belly fat and to have a healthy body image. What are some of your own?
Lauren
June 18th, 2007
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